Thursday, 4/28

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Alt Bird Dogs
5 Squat to Bootstrappers
10 Alt Samson Lunges

Prep (8 Minutes)
1×400 M run
2×5 Kip Swings+ 10 Pause Squats
2×3-5 Pull Ups+5 Push Ups+10 Squats

1/2 “Murph”

For Time (30 min cap)
Run 800M
50 Pull Ups
100 Push Ups
150 Squats
Run 800 M

Mobility

1 Min OH Band stretch/side
1 Min Bretzel Stretch/side